Hlobo luni lwesinkwa engingasidla nesifo sikashukela futhi malini?

Kusukela unyaka nonyaka, kuvela eminye imininingwane emibi maqondana nesinkwa ejwayelekile: kukhona ufulawa omningi we-gluten kuwo, futhi kunamakhalori amaningi, imvubelo eyingozi, kanye neziningi zezithasiselo zamakhemikhali ... Odokotela babeka umkhawulo wesinkwa ezigulini ezinesifo sikashukela ngenxa yokuqukethwe kwawo okuphezulu kwe-carbohydrate nenkomba ephezulu ye-glycemic . Ngamagama athi, “yonke inhloko” iya ngokuya idalulwe ematafuleni ethu. Okwamanje, kunezinhlobo ezingaphezu kweshumi nemikhiqizo yemikhiqizo yokubhaka, futhi akuyona yonke eyingozi, kufaka phakathi uhlobo lwesifo sikashukela sohlobo lwesibili. Okusanhlamvu okuphelele, iBorodino, isinkwa se-bran kungafakwa ekudleni, inqobo nje uma kubhakwa ngokuya ngeresiphi efanele.

Kungani isinkwa siphikiswa kushukela?

Izinkwa nemisiko yanamuhla, empeleni akusona isibonelo sokudla okunempilo koshukela:

1. Ziphakeme kakhulu amakhalori: ku-100 g 200-260 kcal, kucezu olu-1 olujwayelekile - okungenani i-100 kcal. Ngokwesifo sikashukela sohlobo 2, iziguli sezivele zinesisindo eseqile. Uma udla isinkwa njalo futhi okuningi, isimo sizoba sibi kakhulu. Kanye nokukhuluphala kwesisindo, onesifo sikashukela ngokuzenzakalelayo ukhulisa isinxephezelo sikashukela, njengoba ukuntuleka kwe-insulin nokumelana ne-insulin kukhula.
2. Imikhiqizo yethu ejwayelekile yokubhaka ine-GI ephezulu - ukusuka ema-65 kuye kuma-90 amayunithi. Ezimweni eziningi, isinkwa sikashukela sibangela ukugxuma okukhulu kwe-glycemia. Isinkwa esimhlophe singathengwa kuphela ukuthayipha ama-2 sikashukela ngefomu lesifo noma ababambe iqhaza kwezemidlalo, futhi ngisho nangesilinganiso esincane.
3. Ekhiqizweni kwezinkwa nokolweni, kusetshenziswa okusanhlamvu okuhlanzwa kahle kusuka kumagobolondo. Kanye namagobolondo, okusanhlamvu kulahlekelwa amavithamini amaningi, i-fiber, namaminerali, kepha kugcina wonke ama-carbohydrate.

Ngesikhathi lapho isinkwa sasiyisisekelo sokondleka, senziwa ngezinto zokuhlanza ezingafani ngokuphelele. Ukolweni wawunamandla, wawungakahlanzwa kahle kusukela esikalini sezindlebe, okusanhlamvu bekungaphansi komhlaba nawo wonke amagobolondo. Isinkwa esinjalo besinganambitheki kangako kunesinkwa sanamuhla. Kepha yayinakwa kancane, ibe ne-GI ephansi futhi iphephile isifo sikashukela sohlobo 2. Manje isinkwa asisihle futhi siyakhanga, kukhona ubuncane bokudla kofayibre kulo, ukutholakala kwama-saccharides kuyakhuphuka, ngakho-ke, ngokuya ngomphumela we-glycemia kushukela, awahlukile kakhulu kwi-confectionery.

Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule

• Ukwehlela ushukela -95%
• Ukuqedwa kwe-vein thrombosis - 70%
• Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
• Ukuqeda umfutho wegazi ophakeme - 92%
• Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%

Izinzuzo zesinkwa sabashukela

Lapho unquma ukuthi kungenzeka yini ukudla isinkwa esinohlobo 2 lwesifo sikashukela, umuntu ngeke athi ngezinzuzo ezibalulekile zayo yonke imikhiqizo yokusanhlamvu. Kumabele, okuqukethwe kwamavithamini we-B kuphakeme, i-100 g ingaqukatha kuze kufike kwisithathu sezidingo zansuku zonke zesifo sikashukela ku-B1 naku-B9, kuze kufike ku-20% wesidingo se-B2 ne-B3. Bacebile ngezinto ezincane nezinkulu, bane-phosphorus eningi, i-manganese, i-selenium, ithusi, i-magnesium. Ukudla okwanele kwalezi zinto kwisifo sikashukela kubalulekile:

• I-B1 iyingxenye yama-enzyme amaningi, akunakwenzeka ukwenza ngokwejwayelekile i-metabolism yesifo sikashukela esinokushoda;
• ngokubamba iqhaza kwe-B9, izinqubo zokuphulukisa nokuvuselela izicubu ziyaqhubeka. Ingozi yezifo zenhliziyo nezemithambo, esivame kusifo sikashukela, iba ngaphezulu kakhulu ezimweni zokuntuleka okungapheli kwale vithamini;
• I-B3 ibandakanyeka ezinqubweni zokukhiqizwa kwamandla ngumzimba, ngaphandle kwayo impilo esebenzayo ayinakwenzeka. Ngohlobo 2 lwesifo sikashukela olubolile, ukusetshenziswa okwanele kwe-B3 kuyisidingo sokuvimbela unyawo lwesifo sikashukela kanye ne-neuropathy;
• I-Magnesium yeziguli ezinesifo sikashukela i-mellitus iyadingeka ukuze kulondolozwe ibhalansi ye-calcium, i-sodium ne-potassium emzimbeni, umfutho wegazi ophakeme ungabangelwa ukushoda kwayo;
• i-manganese - ingxenye yama-enzyme ebhekene nokudla kwama-carbohydrate namafutha, iyadingeka ekuhlanganisweni okuvamile kwe-cholesterol kushukela;
• selenium - i-immunomodulator, ilungu lohlelo lokulawulwa kwehomoni.

Izazi ezingama-Endocrinologists zeluleka abantu abanesifo sikashukela lapho bekhetha ukuthi yisiphi isinkwa ongasidla, futhi bahlaziye ukwakheka kwabo kwevithamini nangamaminerali. Sethula okuqukethwe komsoco ngezinhlobo ezithandwa kakhulu zesinkwa ku-% yezidingo zansuku zonke:

Ngabe bakhetha isifo sikashukela hlobo luni lwesinkwa?

Lapho ukhetha ukuthi yisiphi isinkwa okufanele usithengele isiguli sikashukela, udinga ukunaka isisekelo sanoma yimuphi umkhiqizo wabhaka - ufulawa:

1. Ufulawa kakolweni we-Premium ne-1st kuyingozi nje kushukela ushukela ocoliweyo. Zonke izinto eziwusizo kakhulu lapho igaya ukolweni iba imfucuza yezimboni, futhi ama-carbohydrate aqinile asala ufulawa.
2. Isinkwa esinqunyiwe sizuzisa kakhulu kushukela. Inamavithamini amaningi, futhi isilinganiso saso sokufaka sincane kakhulu. Amagatsha aqukethe afinyelela ku-50% wefayibha yokudla, ngakho-ke kune-GI encane yesinkwa se-bran.
3. Isinkwa se-Borodino sikashukela sibhekwa njengenye yezinketho ezamukelekayo. Ilungiselelwe kusuka kuxutshwe kakolweni nofulawa we-rye futhi inesakhiwo esicebile kunesinkwa esimhlophe.
4. Isinkwa esiphelele soshukela siyindlela enhle, ikakhulukazi uma kufakwa i-fiber eyengeziwe kuso. Kungcono uma umqulu wenziwe ngephepha lodonga, ezimweni ezimbi kakhulu, ufulawa we-peeled. Kufulawa enjalo, i-fiber yemvelo yokudla okusanhlamvu iyagcinwa.
5. Isinkwa esingenayo i-gluten yisimo esidlulisa amazwe namazwekazi. Abalandeli bezimo zokuvota ezinempilo baqala ukwesaba i-gluten - gluten, etholakala kukolweni, i-oatmeal, i-rye, ufulawa webhali, futhi yaqala ukushintshana kakhulu nelayisi nommbila. Umuthi wanamuhla uphambene ngokwezigaba ekudleni okungenama-gluten kohlobo 2 sikashukela esivame ukubekezelela i-gluten. Isinkwa sombila ngokufakwa kwerayisi nefulawa ye-buckwheat kune-GI ephezulu kakhulu = 90, ngesifo sikashukela sikhulisa i-glycemia ngisho nangoshukela ocwengekile.

Isinkwa esingelamvubelo esithandwa kamuva nje asisiyona into nje esiyindlela yokukhangisa. Isinkwa esinjalo sisaqukethe imvubelo yemvubelo, ngaphandle kwalokho isinkwa bekungaba yinhlama eqinile, engasebenzi. Futhi imvubelo kunoma yisiphi isinkwa esiqediwe iphephile ngokuphelele. Bafa emazingeni okushisa angaba ngu-60 ° C, kanti ngaphakathi umqulu lapho ukubhaka kudala ukushisa okungaba ngu-100 ° C.

Kunzima kakhulu ukuthola isinkwa esilungele ukuthengiswa kwabashukela abanokuqukethwe okuphezulu kofulawa we-rye, izinga eliphakeme le-fiber yokudla, ngaphandle kokuthuthuka nesitashi esilungisiwe. Isizathu ukuthi isinkwa esinjalo empeleni asithandwa: akunakwenzeka ukusipheka njengesinobuhle, sihle futhi simnandi njengebhasikidi elimhlophe. Isinkwa esiwusizo sikashukela sinenyama emnyama, eyomile, esindayo, udinga ukwenza imizamo yokuyihlafuna.

Ungasidla isinkwa esingakanani nesifo sikashukela

Ukulayisha kwe-carbohydrate kunqunywa ngokuhlukile kwisifo sikashukela ngasinye. Uhlobo olude lwesifo sikashukela esikuwo, isiguli esingaphansi singakwazi ukukhokhela ama-carbohydrate ngosuku, kanti i-GI ephansi kufanele ibe nokudla okuqukethe i-carbohydrate. Ukuthi abanesifo sikashukela bangasidla yini noma cha, udokotela unquma. Uma lesi sifo sinxephezelwa, isiguli sesilahlekile futhi sigcina ngempumelelo isisindo esijwayelekile, singadla sifinyelela kuma-300 g wama-carbohydrate angahlanzekile ngosuku. Lokhu kufaka okusanhlamvu, imifino, nesinkwa, nakho konke okunye ukudla okunama-carbohydrate. Noma ngabe kunesimo esihle kakhulu, kuvunyelwe kuphela isigaxa nesigaxa esimnyama seshukela, bese kubekwa imiqhewu emhlophe nezinkwa. Ekudleni ngakunye, ungadla ucezwana owodwa wesinkwa, inqobo nje uma kungekho amanye ama-carbohydrate epuletini.

Ungasishintsha kanjani isinkwa ngohlobo 2 sikashukela:

1. Imifino enoswidi kanye nesobho elibunjiwe kuxutshwe nezinkwa eziphelele zokusanhlamvu ngokufakwa kwe-bran. Zinokuqanjwa okufana nesinkwa, kepha kudliwa ngamanani amancane.
2. Imikhiqizo evame ukubekwa kwesinkwa ingafotshwa ngeqabunga le-lettu. UHamu, inyama ebhakwe, ushizi, ushizi wekhotishi osawoti kusaladi awusemnandi kangako ngendlela yesangweji.
3. Uma kwenzeka isifo sikashukela i-mellitus, esikhundleni sesinkwa, engeza i-zucchini noma iklabishi eligayiwe ku-blender esikhundleni senyama eyosiwe; ama-cutlets azoba nje namanzi futhi athambile.

Isinkwa Soshukela Soshukela

Eduze kwesinkwa esifanele ishukela, ungazibhaka ngokwakho. Ngokungafani nesinkwa esivamile, sinamaprotheni amaningi ne-fiber yokudla, ubuncane bama-carbohydrate. Ukucacisa, lesi akusona isinkwa nhlobo, kodwa ikhekhe elinosawoti, likashukela lingasusa ngempumelelo isinkwa esimhlophe nesitini saseBorodino.

Ukulungiselela ama-rolls we-cottage shizi ophansi we-carb, hlanganisa i-250 g ye-cottage shizi (okuqukethwe okunamafutha ngo-1.8-3%), 1 tsp. i-baking powder, amaqanda ama-3, izipuni ezi-6 ezigcwele zikakolweni kanye ne-oat hhayi i-granured bran, isipuni esisodwa sikasawoti esiphelele. Inhlama izoba yi-sparse, awudingi ukuyigoqa. Beka indishi yokubhaka nge-foil, faka inqwaba ephumela kuyo, ukala isipuni phezulu. Bhaka imizuzu engama-40 ku-200 ° C, bese ushiya kuhhavini enye ingxenye yehora. Ama-carbohydrate ku-100 g yesinkwa esinjalo sabanesifo sikashukela - cishe 14 g, i-fiber - 10 g.